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Old 08-30-2008, 12:32 PM   #1
Zach Even - Esh
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Zach's Underground Workouts

friday, had to hit this fast....got mommy and kids waiting at home!

1A) thick bar DL: 130 x 5, 220 x 5, 310 x 3, 390 x 3, 3
1B) ring push ups or dips x 15 ea. set

2A) BB hang clean: 145 x 5, 185 x 3, 200 x 3, 3
2B) ring push ups or dips x 15 ea. set

3) DB hammer cheat curls 70 x 5, 50 x 5, 30 x 5 - dropped down

gotta hit the guns!

--z--

throughout the day hit several sets of power wheel kneeling roll outs...got one in my office
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Old 08-30-2008, 02:14 PM   #2
Charles Bennington
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Re: Zach's Underground Workouts

Quote:
Originally Posted by Zach Even - Esh View Post
friday, had to hit this fast....got mommy and kids waiting at home!

1A) thick bar DL: 130 x 5, 220 x 5, 310 x 3, 390 x 3, 3
1B) ring push ups or dips x 15 ea. set

2A) BB hang clean: 145 x 5, 185 x 3, 200 x 3, 3
2B) ring push ups or dips x 15 ea. set

3) DB hammer cheat curls 70 x 5, 50 x 5, 30 x 5 - dropped down

gotta hit the guns!

--z--

throughout the day hit several sets of power wheel kneeling roll outs...got one in my office
It's awesome that you are starting a log here. That thick bar DL is badass!
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Old 09-01-2008, 04:56 AM   #3
Zach Even - Esh
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Re: Zach's Underground Workouts

awesome workout yesterday, not the perfect scientific balance, but, it was awesome to tear through it with a focus on going heavy from any angle I pulled and pushed....

warmed up with:

- mixed grip pull ups x 25 reps total
- indian club drills x 2 - 3 minutes
-45 degree back XT's with bodyweight plus various d balls: 40 and 60 lbs x 25 - 30 reps total
- glute ham raise x 10
- dip bar leg raise x 10

the workout...

1A) log trainer bar bench press: worked up to 300 x 1
1B) hang cleans: 95, 135, 185 hit 3 - 5 reps at 185, musta been 3 or 4 sets at 185

** I never really count sets, I just train the way I'm feeling when going heavy

2) stone lapping 260 lbs x 5 reps

3A) BB underhand cleans / cheat curls: 125 x 5, 175 x 3, 195 x 3
3B) ring push ups x BW, 20 lb chain, 40 lb chains x 15 - 20 ea. set

at home: several sets of power wheel roll outs and ivanko grippers ** these I do several sets of every day

great workout, i loved it

the log trainer bar is awesome!

--z--
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Old 09-01-2008, 09:40 PM   #4
Zach Even - Esh
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Re: Zach's Underground Workouts

i've got footage of this workout on my blog...i had to break it down into parts b/c of the length....
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Old 09-02-2008, 09:29 PM   #5
Zach Even - Esh
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Re: Zach's Underground Workouts

today's workout...

1A) 1 arm grappler push press: 45 x 5, 70 x 5, 95 x 5, 120 x 5
1B) mixed grip pull ups x 10 ea. set

2A) BB hang clean: 135 x 3, 185 x 3, 205 x 1
2B) 88 lb KB swings 3 x 10

3) BB row 205 x 5, 235 x 5
4) Bb shrugs 235 x 5, 305 x 5, 355 x 3

5) plyo jumps over 2 benches x 10 reps

6) triple broad jump 3 x 3 reps

felt good!
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Old 09-03-2008, 04:33 PM   #6
Zach Even - Esh
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Re: Zach's Underground Workouts

squats....only!
the workout today

warmed up w/various foot placements on bodyweight squats and various lunges...approx. 50 reps in all

o squats, narrow stance

135 x 8
225 x 5

315 7 x 3 reps

this sucks, when I was 21 I squatted 315 for 22 reps o style, deep!

after acl surgery things have never been the same w/squats....but the deadlift is good! not good enough though

--z--
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Old 09-03-2008, 09:28 PM   #7
Zach Even - Esh
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Re: Zach's Underground Workouts

tomorrow's active recovery will be light sled and prowler work, prob. gonna do 10 minutes non stop, alternating between the two every 200'
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Old 09-03-2008, 11:13 PM   #8
Trent Justice
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Re: Zach's Underground Workouts

Hey Zach,

I've read a lot of your blog/website. Great stuff, especially the videos and interviews. What inspired you to keep a log here?
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Old 09-08-2008, 08:55 PM   #9
Zach Even - Esh
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Re: Zach's Underground Workouts

Trent, hey bro....I think my style is a bit "off" what most CFers do.

I tend to do a lot of strength endurance work, and do include the powerliting and even bodybuilding movements in there, but the way I organize the workouts w/these movements and mix them in with some "functional" training has been pretty awesome.

Wanna spread the word brother, glad u dig the vids!

--z--
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Old 09-08-2008, 08:57 PM   #10
Zach Even - Esh
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Re: Zach's Underground Workouts

9/8/08

upper body day

1A) thick bar floor press: 130 x 5, 200 x 5, 250 x 5, 270 x 3, 290 x 1
1B) band pull aparts x 25 ea. set

2A) incline db bench 60 x 5, 90 x 5, 5
2B) BB row: 135 x 10, 205 x 10, 255 x 5


spent lots of time demo'ing L seat rope climbs and recline rope climbs to clients today....plenty of "gun show" work in there!
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